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3/16/20? /#307 Barbell Club

By Wodify Admin | In WOD | on March 16, 2020

St. Louis – CrossFit WOD


30 cal bike

Stretch out ankles and calves

600m run


2 rounds

T- spine rotations x10ttl

BW hip thrusters x20

Primer 2x

Back Squat x10

Good morning x10

Back Squat

4×4@ 65%

Incline Bench 3×5 @65% or 55% of your normal bench. + DB Bent over reverse fly’s x15 (10/12/15)

Back Squat

Incline Bench Press

Core Work

GHD x10 /Ab mat x20

Side plank :45 sec ea


Metcon (AMRAP – Reps)

Metcon 7 mins

Box jumps x10

Goblet reverse lunges x20 (25/35+)

Side plank jack knife crunches x10ea

350m row (15 reps)


Tabata on Heavy Bag




#307 BBC

500m row

Then 2 rounds

Walking Front rack KB lunges x10ttl “light”

KB RDL x10 with same weight

Windmills x10ea


Sumo RDL 2×15

Sumo Deadlift 3×5 @65% of 1RM “normal” Deadlift max. Superset with KB renegade rows x10 total.

Turkish Get ups 4×8 ea arm. The goal is to start light and work it up to a heavier weight each set+ Battlerope wrist rotations :45sec each set.

Sumo Deadlift

Turkish Get Up


3 rounds

Low band straight leg KB deadlifts x15

Yoke walk 200ft

S/A Low row (30lbs) x10ea

DB Step ups x10ea side do not alternate

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